More people die from cardiovascular disease than from any other cause of death, according to the CDC. Reducing the risks of heart disease is key to help you live a long life. Even if you have a family history of heart problems, there are ways to reduce the risks.
Making lifestyle changes can help you beat the odds and have a healthy heart!
Here are a few ways to reduce the risks of cardiovascular disease.
Table of Contents
Stop Smoking
Quitting smoking is the biggest step you can take to getting your heart health back on track. Smoking causes plaque to build up in the blood and sticks to the walls of the arteries. The nicotine in cigarettes makes the heart work faster and harder.
Some quit smoking cold turkey. There are also plenty of medications on the market to help you stop smoking.
Healthy Eating
Choosing plenty of fruits and vegetables and eating a well-balanced diet can help reduce your risks for cardiovascular disease.
There are plenty of foods you can add to your diet to lessen your risk for cardiovascular disease, including salmon, berries, leafy greens, walnuts, dark chocolate, garlic, and whole grains. Stay away from fried foods!
Make an appointment with a nutritionist if you struggle with your diet.
Exercising
Cardiovascular exercise is best to strengthen your heart. Adding weights to your exercise routine is also an added benefit.
Working out for 30 minutes per day can cut your risk for cardiovascular disease.
You don’t have to join a gym to get your fitness in! Take a walk around the neighborhood or find a local fitness trail. Riding your bicycle can add the benefits you need to beat cardiovascular disease.
Don’t count out yoga! It can strengthen your core muscles and increase your heart rate.
Want to keep track of how you’re doing? There are plenty of fitness trackers on the market to monitor your heart rate and exercise intensity.
Getting Enough Sleep
Getting the recommended 7 hours of sleep each night should be a daily goal. Your lack of sleep contributes to high blood pressure, obesity, and even diabetes.
Conditions like sleep apnea and insomnia may also contribute to your heart health.
Get on a regular sleep schedule. Go to bed every night at the same time and wake up every morning at the same time. Don’t drink caffeine or alcohol several hours before bedtime.
Seeing Your Doctor
Regular doctor appointments can go a long way to monitoring your risk for cardiovascular disease. They can keep track of your high blood pressure and weight – two big risk factors.
Getting you on the right medication, if needed, can help you live a long life.
And if your doctor does diagnose you with cardiovascular disease, places like www.healthy-heart.org can help.
Reducing the Risks of Cardiovascular Disease
Quitting smoking, eating healthily, exercising, getting enough sleep, and seeing your doctor regularly can all reduce the risks of cardiovascular disease.
If you like what you read here, be sure to check out other informative articles on our site.
